Quiet Think is a small, steady tool for the moment a thought spirals. Name it, question it, loosen it — in under two minutes, in your own words.
Write the thought exactly as it sounds in your head. No editing for sense yet.
Tag the thinking trap underneath it — catastrophizing, mind-reading, all-or-nothing.
Write one sentence that's more accurate and just as honest. That's the whole exercise.
Four seconds in, four seconds out. The everyday baseline.